Squats
A strength training exercise for the quads, glutes, hamstrings, and core
Instructions:
- Stand with feet facing forward, shoulder width or slightly wider apart.
- Slowly and fluidly bend your knees and lower the body, extending the arms out in front for balance if helpful.
- Pause.
- Slowly rise back up and then repeat the action.
Performance Points:
- In the ultimate squat the angle of the knees will be 90 degrees and the thighs will be parallel to the ground. Squat within your own limits. Lower only to a point that works the quads hard without creating unnecessary stress on the knees.
- Don't let the hips sink lower than the knees.
- Keep the knees behind the toes. To help, imagine sitting back in a chair and try to distribute your body weight evenly across your feet.
- Maintain an upright posture. A slight forward lean is okay, but tighten the core muscles to keep the back straight.
- Keep the chin up and parallel to the ground.
- Keep the feet and knees pointing forwards.
- For greater resistance try holding a medicine ball in outstretched arms or small dumbbells behind the head.
Training Specifics:
Duration / Reps:
- Hold each squat for 1-2 seconds
- Beginners: 1-2 sets of 10 squats
- Experienced Athletes: 3-5 sets of 10-15 squats
- Or hold each squat for up to 30 seconds and do fewer reps
When:
- Before the main workout
- Or as a station in circuit training (as the main workout early in the season)
Benefits:
- Primarily strengthens the quads and glutes, as well as the hamstrings and core, for a longer, faster, and more powerful running stride, while also preventing "leg collapse" – the sinking of the knees and hips as each foot lands
